Sunday, July 5th 2015
WOD AM OPEN GYM AND YOGA HAVE BEEN CANCELED TODAY DUE TO THE HOLIDAY WEEKEND! PM OPEN GYM IS ON 5:30 pm to 7:30 pm with Coach Ryan! Come in and get some help/advice from a coach and work on a weakness!
Saturday, July 4th 2015
Adjusted Schedule Today 8 am, 9 am and 10 am classes only We hit our 4th of July Hero WOD yesterday, so today we are back to our programming. Strength WOD Split Jerk 3/3/2/2/1/1 WOD 400 M Row 20 Box Jumps 15 Push Jerks 3 Rounds Fitness 95/65 (20/14) RX 135/95 (24/20) RX+ 155/105 (24/20) … Read more
Friday, July 3rd 2015
Adjusted Schedule for Today, July 3rd 5:30 am, 6:30 am, 10:00 am, Noon, 4:30 pm Hero WOD “RANKEL” Complete as many rounds as possible in 20 minutes 6 Deadlifts 7 Burpees 10 KB Swings Run 200 M Fitness 155/105 RX 225/155 RX+ 225/155 (Burpee pull-ups) U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, … Read more
Thursday, July 2nd 2015
4th of July Schedule Friday July 3rd- 5:30 am, 6:30 am, 10:00 am, Noon, and 4:30 pm Saturday July 4th- 8 am, 9 am and 10 am only Sunday July 5th- Open gym from 5:30 pm to 7:30 pm **Still looking for volunteers for the CFH Throwdown for Cause on July 11th, email me (crossfitfederalhill@gmail.com) … Read more
Wednesday, July 1st 2015
We need more athletes for this Throwdown (calling all Male and Female Scaled)! If you are hesitant at all please talk to one of the coaches, the competition is meant to be INCLUSIVE! There will be no classes on Saturday, July 11th so you might as well compete! **We also need a few volunteers, email me … Read more
Tuesday, June 30th 2015
About a month ago Coach Brian posted in the FB group to get a group together to help out Habitat for Humanity in Baltimore. Brian has been working hard to put things together and the final step was a $2,500 donation and another $50 per person if we are over 10 people. So for a … Read more
Monday, June 29th 2015
We have been working hard for 8 weeks on our Power Clean Cycle. Come in today ready to rip! Strength WOD Take 15 minutes to find a new 1 RM Power Clean WOD 15 Power Cleans 50 Air Squats 12 Power Cleans 50 Air Squats 9 Power Cleans 50 Air Squats -For Time- Fitness 115/75 … Read more
Sunday, June 28th 2015
NO AM OPEN GYM! YOGA AT NOON! GO SUPPORT the OTB class! It is going to be Saaaweet! -Meet Coach Matt in the park and ride off 195- (if you sign up in WODify you will get an email with more info) PM OPEN GYM from 5:30 pm to 7:30 pm Come get one on … Read more
Saturday, June 27th 2015
YAY THE SITE IS BACK UP! I might be posting this message for the next 7 days straight… Remember OUTSIDE THE BOX CLASS IS SUNDAY AT 10 am! Please Sign up on WODify. (NO AM OPEN GYM THIS SUNDAY!) There will be 5-8 CFH teams competing at the Vekter Games tomorrow at CF Revamped! Come … Read more
Friday, June 26th 2015
Strength WOD Power Cleans 2/2/2/2/2/2 (Six sets same weight across) WOD 20 Wall Balls 10 Toes to Bar -For Time-